Prep
1-2 min rolling out scaps
1-2 mins lightly rolling out chest
1-2 mins mashing traps
#
Activation
15 Single Straight arm Lat pulldowns
12 Quadruped ext/rot.
12 Double chest chest press
15 Bent over plate reserve flies
#
Warm-up
3 min row intervals
1 min @60-70%
1 min @:30 sec hard/:30 sec easy
1 min @:15 hard/:15 sec easy
–
3 mins of Dynamic movement @walking pace
–
10-8-6
Close grip push-ups
Air squats
–
2 Rounds
8 Snatch grip PVC Strict presses **behind the neck
6 OHS
6 KB swings w/pause @top
8 Ring rows
#
Mobility
:15 sec supinated grip hang
+
10 PVC dislocates
x2
–
:30-:40 sec Kneeling dorsiflexion stretch
**https://www.youtube.com/watch?v=VywUOcQuQcc
:45-:60 sec Banded OH/shoulder distraction
:30-:40 sec pigeon stretch
**Athlete Specific
#
Weightlifting
Snatch Balance + 2 OHS w/3 sec pause @bottom: building in weight
**No forcing weight, no longer than 14 mins starting from bare BB
#
Gymnastics
Pull-ups
Wide grip weighted pull-ups: 3-4 sets x5-7 reps
**go one hand length out from normal grip
–
Narrow grip pull-ups: 1 set x max reps
**hands 8-12 inches apart
#
Conditioning
For Time
400m run
30 WBs @20/14
–
3 Rounds
15 Ring dips
30ft DB front rack lunges @50/35
–
30 WBs
40/32 cal bike
–
55+: WBs **modify as needed (60+: @9ft target)
12 Ring dips
DB @35/20
#
BE Complete
50m DB single arm OH walk x3 sets **Each **Rest 2-3 mins between
Banded adductor pulls